Easy But Healthy Quiche with Tofu for Dieters

Easy But Healthy Quiche with Tofu for Dieters

Since this healthy quiche is made with tofu, you can eat it even if you're on a diet! It's very easy so how about having it for a brunch or entertaining guests? 1 slice is about 100 calories.

Ingredients: 18cm tart dish

Frozen pie crust
1 sheet
Egg Mixture:
Silken tofu
200 g
Heavy cream
30 ml
Grated cheese
as needed
Consomme soup stock granules
a small amount
Salt and pepper
a small amount
Shimeji mushrooms
1 packet
Bacon or ham
2-3 slices
Spinach, eggplant, zucchini etc.
as needed (for the roofing tiles)
Butter or margarine
a small amount
Salt and pepper
a small amount


1. Preheat the oven to 200°C. Let the frozen pie crust thaw to room temperature. Wrap the tofu in paper towels and place a light weight on top to squeeze out the moisture.
2. Spread out the pie sheet into the pie dish, cover with a sheet of parchment paper and place the pie weights on top. Bake the crust for about 10 minutes in the 200°C oven.
3. While the crust is baking, cut all of the filling ingredients into 1cm sized pieces and lightly saute. If that's too much work, you don't have to saute them!
4. Put the drained tofu into a bowl and use a whisk to mix it until smooth.
5. Add the egg mixture and remaining ingredients into the bowl and stir.
6. Pour the mixture into the baked pie crust until about 2/3 filled, and smooth it out. Don't put in the filling ingredients first!
7. Place the filling ingredients on top of the egg mixture. (In the picture, I used 1/2 onion, 1 small eggplant, 1/2 zucchini, and 2 slices of bacon. 1 slice of quiche = 100 calories.)
8. Cover with the remaining egg mixture and flatten it out. Drop the quiche 2 or 3 times from a distance of about 10 cm to release the air pockets.
9. Bake for 20-25 minutes in the 200°C oven and enjoy!

Story Behind this Recipe

My daughter doesn't really eat vegetables, but she loves quiche! So while thinking about the health properties of tofu, I added it to make a healthy quiche. Since it tastes great with any vegetables available in the fridge, I often enjoy this with my daughter for lunch.